1) Build Up to a 1 rm clean and jerk with a 2 second pause just above the knee. Focus on maintaining position and not just moving weight. If you struggle jumping forward you now get to refocus on where you are jumping, shrugging and pulling.

2) Clean and jerk w/ no pause- 4x1 dropsets at 80% todays max.

3) Front Squat- 6x2. Try and peak on 4th set and next two sets will be slightly lower weights. Dont let your last 2 sets be slow.